WOD

No WOD available

2/9/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Teams of 2

4 Rounds

60/40 Calorie Bike

50 Sit-ups

200m run

Split cal and reps and run together.

2/8/17

CrossFit Allegiance – CrossFit

It’s that time again! The CrossFit Open is around the corner. Sign up today at
https://games.crossfit.com/

I will send an email out describing what the CrossFit Open is for all of you that didn’t have the opportunity to participate last year.
We will need 4 captains : )

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Weightlifting

Clean and Jerk (Work up to a heavy single)

Metcon

Metcon (4 Rounds for reps)

4 Rounds

1 min Bench Press 135/95#

Rest 1 min

1 min Front Squat 135/95#

Rest 1:00

1 min Deads 185/135#

Rest 1 min

1 min strict Pull-ups

Rest 1 min

Scaled:

Floor Press 95/65# Deads 135/105#

***Front Squat is from the ground

2/7/17

CrossFit Allegiance – Regional Athletes

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Weightlifting

1. Snatch – heavy single, then 85% of HS; 90% of HS

2. Snatch Pull – (105%/2)4

3. Gymnastics Conditioning

5x 60% of your best unbroken Muscle up set, rest 2 minutes between sets

4. EOMOMx20min

Odd: rest

Even: 18 GHDSU

2:8/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (5 Rounds for reps)

5 Rounds

1 min max cal row

Rest 1min between rounds

Metcon (5 Rounds for reps)

5×15 Kipping HSPU

Rest 1:00 between sets

Scaled

Press

5×15 75/55

Metcon (4 Rounds for reps)

EMOMx8min:

Odd: 4 Snatches 135/95

Even: 7 OHS 135/95

ADV RX 155/105

Scaled

L2 95/65

L1 75/55
Each round is worth 11

2/6/17

CrossFit Allegiance – CrossFit

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Weightlifting

Front Squat (65%x5, 75%x3, 80%x3, 85%x2, 90%3×1)

Metcon

Snake Bite (Time)

21-15-9:

Squat Snatch, 95/65

CTB Pull-Ups
Scaled:

Squat Clean (95/65)

Pull-ups

2/4/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (Time)

Partner WOD

100 T2B

120 Cleans 135/95

1600m Run

Split reps but you both run a total of a mile. Break it down in any order or fashion as you want. For example you can do 800m run then 10 T2B then run 400m then 10 C&J…….. Just make sure you do all the work

2/3/17

CrossFit Allegiance – CrossFit

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Weightlifting

Clean and Jerk

2 cleans + 1 Jerk

60%/2+1

70%/2+1

75%/2+1

80%/2+1

1 clean & Jerk

85%/1

90%1

95%/1

Metcon

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 8 Minutes:

3 Clean & Jerks (155/105#)

3 Over-the-Bar Burpees

6/6, 9/9…

3 c &J and 3 OBB is 1 round

6/6 is 2 Rounds

9/9 is 3 Rounds

ADV Rx 155/105

RX 135/95

Extra work if you want an after WOD

Metcon (5 Rounds for reps)

ADV RX

5×12 Unbroken Kipping HSPU

Rest as needed

RX

5×6 Unbroken Kipping HSPU

Rest as needed

2/2/17

CrossFit Allegiance – CrossFit

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Metcon (Time)

Teams of 3:

5,000m Row*

*Athletes change every 250m

60 Jerks 95/135

150 walking lunges

1 lunge on each side counts as 2 reps

2/1/17

CrossFit Allegiance – CrossFit

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Weightlifting

Back Squat

60% 1×2

70% 1×2

75% 1×2

80% 1×2

85% 1×2

90% 3×1

Metcon

Metcon (Time)

Partner WOD

5 Rounds

10 T2B

10 C2B

10 Bar MU

-then-

100 Wallballs (20/14#)

80 1-Arm KB Snatch 24/16kg

40 OHS (135/95#)

20 Ring MU

Scaled:

5 Rounds

20 sit-ups

10 Pull-ups

10 C2B

-then-

100 Wallballs 20/14#

80 1-Arm KB Snatch 16/12KG

40 OHS 95/65

20 Dips

1/31/17

CrossFit Allegiance – CrossFit

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Metcon

Metcon (4 Rounds for reps)

AMRAP 3:

21 Deadlifts (155/105#)

21 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

18 Deadlifts (185/135#)

18 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

15 Deadlifts (225/155#)

15 Over-the-Erg Burpees

Max Cal Row in time remaining

Rest 3:00

AMRAP 3:

12 Deadlifts (275/185#)

12 Over-the-Erg Burpees

Max Cal Row in time remaining

Metcon

Metcon (6 Rounds for reps)

EMOMx12:

Odd: 50 Double-unders

Even: 12 Kipping HSPU
Each full round is worth 62. You can click RX if you do RX and don’t get all the reps in.

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